Weight Lifting vs. resistance training

Bodybuilders, athletes, and strength trainers have been using heavy objects provided by what ever nature had to offer dating back to the times of the ancient egyptians as seen on tombs, pictures showing different forms of exercise using sand and stone swinging. The Greek Olympic games began in 776 B.C., but in 393 A.D., Emperor Theodosis the Great abolished the Olympics, claiming it was a religous pagan festival.

Not only are the Olympics in full swing again, but weightlifting competitions have been entered since 1896 and in 2000 women could also compete.

Weightlifting and strength training didn't become popular until an easily adjustable barbell was created in 1910 by Alvin Calvert, that allowed the user to conveniently remove or add more weight. More and more people were now training at home and the easy to adjust and handle equipment was eventually implemented by athletic and physical education departments that gave the adjustable barbell even more popularity.

The popularity of fitness training and health clubs really took off in the early 1970's when the Nautilus machines came on the scene. This upgraded version of the previous Universal machines allowed the exerciser to work all the muscle groups safely and efficiently with the use of weighted cables and pullies allowing accurate natural movement and resistance.

Women also became a part of the new fitness revolution with the introduction of the Nautilis and they were joining health clubs and gyms in droves. This was about the same time aerobics became popular, so now women had an easy enjoyable way to get and stay fit. Athletic departments to this day, use both free weights and resistance equipment.

In 1973 I graduated from high school and immediatly two friends and I joined The Chicago Health Club ( Bally's ). After I used the Nautilus machines I never looked back and very seldom used free weights anymore for my strenghth training and bodybuilding and to this day use the same techniques to maintain a lean cut physique and only need 40 minutes, three days a week to keep myself in excellent shape.

After the success and popularity of the Nautilus, all kinds of different resistance type contraptions emerged onto the market. The problem with all of these devices is they are expensive and bulky.

I also discovered the use of free weights can be dangerous, since once you begin a set, you are at the mercy of the weight and can cause torn muscle and ligaments or have the weights fall off, which happened to me more than once.

An effective resistance training method is the strategic use of resistance bands. By simply adding or removing bands, you can easily change the resistance or change the colored bands that have different resistances.

For almost fifteen years now, I have been using a resistance band workout routine I formulated that imitates the same methods and gets the same total body results I recieved when using the Nautilus equipment.

Proper natural movement and resistance is essential for a beneficial band workout routine. To accomplish this, the bands need to be securely fastened to a stationary object and easily allow you to do up to 12 repetitions of the exercise in a controlled manner.

Compared to other workout and bodybuilding equipment, resistance bands are an inexpensive effective alternative and if done regularly and properly, the same fitness goals can be accomplished.

The workouts are no different than free weight routines, with the precise movement and resistance necessary for good results.

Beginners and bodybuilders, young and old, men and women, fitness conditioning to weight management or for physical rehab or to enhance your athletic prowess, it can all be accomplished safely, with a thought out resistance band workout.

Research has shown that resistance exercise (RE) can produce positive changes in muscular strength, endurance and power; bone mineral content; body composition; cardiovascular function; metabolism; and phsycological well-being. Also, conclusions were made that regular structured RE may prove beneficial in a weight-management regimen.

No one should overlook the potential of resistance bands for strength training or just looking to manage weight or enhance your physical appearance. Bottom line is, strenght training is good for you.

My own personal version of a resistance fat burning, muscle building training kit, that I use still today, will be available soon, so keep checking back.

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